This weight workout is guaranteed to leave you sore. Lift as heavy as possible for 15 reps.
Perform all exercises with minimal rest.
| Exercise | Time/Quantity | Description |
|---|
| chest press | 15 | dumbbells |
| bent over row | 15 | dumbbell |
| ------------- Repeat ------------- |
| 21's | 1 set | Barbell curl bottom to waist (7), waist to chest (7), then full lift bottom to chest (7) |
| close grip press | 15 | lie on bench with barbell, hands gripping close together. Lower barbell towards stomack, then lift. |
| squats with barbell | 4x | 5 full squats, 5 pulse squats (not all the way up) |
| ------------- Repeat ------------- |
| walking lunges with weight plate | | Hold a weight plate in front of you. Lunge, then while down in the lunge, rotate upper body (with weight) to each side. Stand up and take next lunge step. Repeat. |
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